45 MIN DB LEG WORKOUT | Lower Body | Quads | Hamstrings | Glutes | Calves | At Home Legs
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- čas přidán 4. 06. 2024
- #trainwithkaykay #45mindblegworkout
Hey team #everydaywarrior 🙏🏻
I'm thrilled to present you a highly effective 45 MIN DB LEG WORKOUT, focusing on your lower body - Quads, Hamstrings, Glutes, and Calves!
The combination of dynamic exercises and weighted movements will help you build muscle and increase overall strength. ❤️🔥
I used 1x 17,5 kg for your reference.
I hope you are ready to join me on the mat! 🤗
Make sure to make this workout as intense as it can be for you.
Grab your mat, something to drink and let's get ready to sweat! 💦
Win your day - no matter when!💥
Remember: we all are different, so are our levels of fitness. Make every single workout YOUR OWN. It is really important to make sure to maintain a proper form while exercising. Feel free to modify some exercises (such as slowing down, no jumping etc.) or rest some more if you need to. 🙏🏼
▸ warm up & cool down on top
▸ equipment: 1x 17,5 kg (only for your reference), a mat is recommended
W O R K O U T - D E T A I L S:
00:00 - 00:00 | Intro
00:00 - 01:10 | WARM UP:
LEG CIRCLE IN + OUT
LEG CIRCLE IN + OUT OPP.
SQUAT - EXTEND
LUNGE STRETCH
LUNGE STRETCH OPP.
COSSACK SQUAT
SQUAT - PULSE
REV. REV. LUNGE 3X PULSE
01:10 - 50:21 | WORKOUT:
(45 | 15)
ALT. SIDE STEP GOBLET SQUATS
NARROW GOBLET SQUATS
LATERAL LUNGE
LATERAL LUNGE OPP.
FORW LEAN SUMO SQUATS
SUMO PULSES
1 ½ SQUATS
PAUSED SQUAT | 3 SEC HOLD
SQUAT HOLD (NO WEIGHTS)
RDL
SINGLE LEG RDL
SINGLE LEG RDL OPP.
GOOD MORNING
HAMMIE EXTENSION
PLANK - CATCHER (NO WEIGHTS)
CURTSY LUNGE
REV. LUNGES SAME FRONT LEG
CURTSY LUNGE OPP.
REV. LUNGES SAME FRONT LEG
STAGGERED SQUATS
STAGGERED SQUATS OPP.
SPLIT SQUAT
SPLIT SQUAT OPP.
40 SEC REST
FORW. LUNGES
FORW. LUNGES OPP.
KNEELING QUAD EXTENSION
COPENHAGEN PLANK
COPENHAGEN PLANK OPP.
STAGGERED GLUTE BRIDGE
STAGGERED GLUTE BRIDGE OPP.
GLUTE BRIDGE
GLUTE BRIDGE HOLD
FROG BRIDGE ALT. LEG EXTENSION
BREZEL GLUTE BRIDGE
BREZEL GLUTE BRIDGE OPP.
UNI. FARMER HOLD
UNI. FARMER HOLD OPP.
SUMO SQUATS
3X SUMO PULSES - SQUAT JUMP
REV. LUNGE - KNEE DRIVE
REV. LUNGE - KNEE DRIVE OPP.
LEG COMMANDOS
ALT. LOW REV. LUNGES
SQUAT HOLD
LEG COMMANDO - SQUAT JUMP
50:21 - 54:25 | COOL DOWN:
ALT. SIDE BEND FORW. FOLD
LUNGE OPENER
LUNGE OPENER OPP.
PANCAKE STRETCH
GLUTE - SPINE STRETCH
GLUTE SPINE STRETCH OPP.
LAY DOWN AND BREATHE
F O L L O W M E
📹 y o u t u b e | bit.ly/3oCte8s
📷 i n s t a g r a m | bit.ly/3i0eKwp
📱t i k t o k | bit.ly/3sWeQeW
💌 m a i l | business inquiries | kathrin@fyndafit.com
💪🏼 m y - a p p - b e t t e r | better.fitnesskaykay.com
better.fitnesskaykay.com/de
M Y P A R T N E R S
🍎 M y P r o t e i n | my Supplements | Code: kaykay | bit.ly/3qBnJfM
🥗 j u i t | healthy post workout meals | Code: kaykay | bit.ly/3CkwmhI
🤍 t e v e o | my gymwear | Code: kaykay10 | bit.ly/3PK4KKy
M O R E
💬 e x c l u s i v e - c o m m u n i t y - c h a t | bit.ly/3qpAha2
💻 f a c e b o o k | group for daily motivation & tips | bit.ly/3iRMAop
All the Love. All the Energy.
Yours,
KayKay 🤍
D I S C L A I M E R
This channel is for improvement of our fitness and health.💪🏼 Make sure to check your health with a professional medic before start exercising to avoid injury or harm.You are performing the fitness exercises without supervision, so you are performing on your own risk. My advice for you is to start with the simple (alternative) exercises and make sure to feel save before performing the advanced exercises. Fitness__KayKay will not be responsible or liable for any injury or harm you sustain as a result of this video. - Sport
Hey team #everydaywarrior 🙏🏻
I'm thrilled to present you a highly effective 45 MIN DB LEG WORKOUT, focusing on your lower body - Quads, Hamstrings, Glutes, and Calves!
The combination of dynamic exercises and weighted movements will help you build muscle and increase overall strength. ❤🔥
I used 1x 17,5 kg for your reference. See you on the mat. 🙏🏻
All the Love. All the Energy.
Yours,
KayKay 🤍
😊 thanks 💪 😊 🙏 so much for all your workouts 💪
I wake up 5 am before work to do your workouts.I’m in my best shape ever.I’m strong and coordonated.Thank YOU very much for all your videos!
Keep going, so proud of you 😍🔥 Thank you!
Wow respect 🤩🥰
We’re working out at the same time 🙋🏽♀️ and the best thing about that it out of the way for the day.
Wow truly respect ur dedication n disciplined...❤
I died! But I did it!!💪💪 my glutes are on fire!! 🔥🔥🍑🍑🍑🍑🍑🔥🔥🔥Thank you to care Is Kay
well, I'm halfway through the workout and to say that I'm shaking like an autumn leaf is an understatement
My god that was great workout. Thank you coach for your time your effort and your motivation and thank you for never give up on us and pushing us to do better. You’re the kindest and the best coach ❤
I love your 40-60 min workouts!! THANK YOU
All I can say is WOW, what a leg day workout! Thank you 😀
Yeahhh!!! Im ready. Thank you Kay❤
Leg day is always my nightmare before but since following your workout from time to time, I became stronger and able to lift heavier, thanks for allowing us to grow stronger together with you Kaykay, love from Malaysia💓
I’m dead 😅 This workout is such a challenge even with lighter weights 🔥 Took 15kg and I’m literally shaking 😅 Feel soo good now 🥰 That’s amazing how hard workout can give us so much energy, mood boost and make us ready to win the day 🤩 Missed this video at release and really happy to follow it today 🥰 Thank you so much for challenging us, making us stronger and happier! 🌟💪🥰
Excellent 🔥 thank you Kay ! 💕
First workout back after a week off and wooo that was so amazing My legs were shaking!! ❤
This was awesome! And no repeats. Thank you
Holy 💩 that was so good and so sweaty. I usually don’t do any workouts longer than 40-45 min but today I had time so really wanted to try this. Absolutely amazing. I love a single dumbbell workout. Thank you for your hard work.
Great Leg Workout. I'm feeling so strong. Thank you!
May be my new favorite leg workout. Fun and challenging!! Feeling the sweat 😅 💪👏🔥 Thank you!!!
just completed it! very intense, thank you!!
Once again splendid training. Thank you for your effort and time.
No joke shed a few tears in the middle of this workout! Incorporated some arm movements simultaneously with her leg movements and was seriously feeling the burn! Great workout!
Proud of you! 🔥😮💨🙏🏼
Thank you for pushing with us!
I love how creative your workouts are! This was intense but I enjoyed every minute of it 🔥🔥 thank you for always giving us great content
I’m 59. Been weight training since I was 17 but since I passed menopause it’s been a slow way back. I’m one of the unlucky ones where the weight decides it’s going to take time shifting off my legs bum and tum! I’ve done many a leg workout but this is my absolute fave. It’s bloody hard work and I love it! Thank you for a great leg workout. ❤
Yepp!! It was a very strong leg workout...thank you very much
love love love it!! thaks a lot
OMG. I loved this. Another great workout. Used (1) 30pd bowflex select tech weight. Will try it with 35pd weight next week to challenge myself. Stopped 2 times and finished in 50mts. Yessss Kay Kay for the win🎉
Thank you 😍🙌🏼🙏🏼
Kathrin you are Queen of workouts!!!💗 You are one of a kind. Thank you forever. 🙏💪 Yes I did it and I can feel the burn...oh my legs😪🤤
Пушка тренування! 💪💪💪Супер ! Супер! 🔥🔥🔥👍Я обожнюю такі тренування , вони піднімають настрій 🤩 Ефективно пройшло 50 хвилин, з задоволенням все зробила💪👍✌️Моі ноги та сідниці в захваті від таких вправ🤪✌️Дякую Kaykay🫶🌸
Amazing, so proud of you! Thank you 🔥✨
me encantan tus entrenamientos, gracias por subir y compartir tus rutinas, son geniales
Thank you dear🙏🏼 it was amazing leg workouts👍🏼 felt so so good 🔥💪🏼and i loved❤️
Thank u! U are the best! Love this work❤❤❤❤❤
The second time is easier. Good workout. I continue to work. Thank you.
Esperaba con ansias esta rutina. 😍🦵🦵😁
Thank you KayKay for all your content! Sending love from Houston, TX!
My pleasure, thanks 🥰✨
Fantástico, gracias!!
🎉great workout🎉thanks again❤
Looooveee this workout!! Thank YOU!!!! My legs are shaking and I am drenched!! 😅💣💥
Mais um treino espetacular. Muito obrigada treinadora kaykay
It was so strong !!! Another one amazing workout from my FitnessQueen!! 🙏😍
Loved this! Was super fun to do! 😄
This was an great leg workout, got through it . love the lil break in between and especially the 40 sec one but at this point a good 60sec was excellent for me 🙋🏽♀️
Amazing! Thank you so much 👏🏻💕
super! in anticipation...
Loved this! I'm pretty fit but need to strengthen my legs & glutes - will plan to do this workout on repeat and increase the weights. Thank you kk! x
Mega workout, die Zeit verfliegt wie im Flug! Die Verschiedenen Perspektiven sind super ! Danke liebe Katrin
❤❤❤❤❤❤❤❤❤ so intense 🎉 totally recommended! sweaty and effective! Thank you 🙏
So glad! Thank you 😍🙌🏻🙏🏼
Thanks Kay Kay. That was perfect! First time i have felt fairly good with these Copenhagen plank things. Normally i hate this thing , but today it felt good - strong! Hard , but strong 👏👏🙏❤ So yay!
Literally sweating buckets, awesome leg workout! Thank you Kay!
Thank you 😍💚🙏🏼
I am not exaggerating this is the best leg workout I hv ever done in my life 😅 my legs were burning! There were so many fun exercises, I was laughing and burning at the same time…😂❤ Thank u Katherin I am really grateful for these workouts! 🙏🏼😌✨🦋
Killer leg workout!!!
Gracias kay lo estoy mirando para realizarlo luego ❤🎉🎉🎉🎉
Your workouts have the BEST music !! Sometimes the music is the only thing that keeps me going and gets me through!! Thank you for everything you do! 🙏
Thank you 🥹🙏🏼
You re amazing KAKAY I LIKE IT LOVE YOUUUUUU🎉🎉🎉🎉🎉🎉🎉🎉IT WAS AMAIZING AHOUUUUU
This was one of the best workouts that I've done. I really focused on my tempo making sure to perform each rep with the correct form. Plus, since I've been working on my mobility and flexibility, I could really feel my ankles move further than they used to. Thank you Kaykay 😊. I hope everyone else enjoyed themselves!
Amazing! Keep going 🥺 Thanks a lot 🤍☺️
This was a great workout. I hurt my right knee doing one of the weighted squats but I pushed through until the end. I feel great besides the knee. I’ll recover in the morning.
Another killer leg day by Kay Kay. Awesome. Thanks for the content you put out there for everyone. It has changed my life. ❤🙏
Thank you ✨💥🙏🏼
Increíble mil gracias dios te bendiga m encanta tus entrenamientos
It was amazing 🎉🎉🎉🎉🎉 🥳🥳🥳🥳🙏🏻🙏🏻🙏🏻🙏🏻thank you for your job 💞
Merci pour cette séance intense, le programme était bien pensés ! je continue à découvrir les différentes séances que tu proposes coach. à bientôt
thank you for always bringing us awesome workouts, following you was the best decision ever! My legs are shaking but happy :)
Thank you 🥹🙏🏼
Oh, what a fun Leg work out this was I did switch off some of those Gluth bridges for goblets and lunges me and Glute for just don't get along lol thank you so much for being awesome and putting these workouts that really are amazing as you are
My sister is already doing this workout and she loves it
Going to be tuff. Can't wait! 😅
Thank you for kicking our asses on this one! What a great workout!
😍😮💨🙏🏼
Yehhaaa unglaublich gut!!
Hatte hatte mal wieder Lust Beine über CZcams mit dir zu trainieren (sonst eure App)
Was soll ich sagen??
*Werbung unbezahlt*-meine Gott bin ich gut geworden,habe mega Kraft durch eure App bekommen!
Soo glücklich und dankbar!!
Danke Kaykay,liebe geht raus 🫶🏼
Hi! You always have the best workout videos . I just love your fitness stuff no matter what. I try and get at least two to three in a day.. keep up the good work much luv to you...
Excellent workout challenge! So sweaty! My legs were on fire at times. Thank you, KK ❤💪🔥🔥
Thanks 🥹🙏🏼
Great pump!!! ❤
It’s been 2 days since I’ve done this workout and my legs are still sore😅 Definitely looking forward to doing it again, it really got me sweating.
Thank you!
I am sore with you. 🙌🏼😅
Recover well! 🙏🏼
Tiene la mejor rutina con descanso y todo, es una de las mejores, para mí la mejor ❤️💪😊
Thank you 🥺💕🙏🏼
Thanks Thanks for this great workout with dumbbells 18 kg in the gym beautiful day for you kaykay
Thank you ☺️💪🏼
Thank u ❤
28/07/2023 DONE ! Fabulous legs session😍😃❤🔥💯💪 ! I love it and I feel so strong after this burn ! Happy day to you and kisses from France😍😃❤🔥💯💪 !
J adore!!! Ça fait un bien fou.
Je suis " en feu"
Merci, merci pour ce super moment💯💯💯💥💥💥✊️🤲👍
Great leg workout ❤Im 54 years old and I did it , thank u.
I just wonder what can I replace staggered squat with? Because it hurts my knee! Thanks for your fabulous efforts.❤️❤️❤️
Ready 🥳💪🏻 freu mich ❤❤❤
💖KayKay sos lo más!!!!!!
This looks amazing. Looking forward to the morning ❤
😍🙌🏼🙏🏼
Excellent kaykay 👌👌👌thank you 👏👏👏🙏
Thanks, You are always the best 💗
Thank you 🥹🩷🙏🏼
Wow, what a brilliant workout! Absolutely loved it! I wasn't aware of "Copenhagen plank" and did it for the first time ever! Thank you Kathrin, keep inspiring 🙏🏼
Thank you 🙏🏼
I have done a good number of your workouts Kaykay,but this was the HARDEST one ever 😭but I pushed through!!
Thank You❤❤❤❤ I love the heav weight and longer workouts❤❤❤❤ 🎉🎉🎉🎉
Thank you 😍✨🙏🏼
Loved it loved it.
😍💪🏼🙏🏼
Tomorrow that weights is good 17 KG IS THAT GOOD KAYKAY
Gracias😊...Tu trabajo es excepcional...como siempre. Enhorabuena.
Thank you 🥹🙏🏼💥
I love this lady. Her workouts is the bomb 💣. Kay you rock.
Thank you 😍🙏🏼
Amazing. I always love a good lower body workout. More of these please
Thank you 😍✨🙏🏼
What a great workout! I was waiting for a long one and it did disappoint (they never do)
Thanks Kaykay
Thank you so much 🥹🙏🏼
Thankyou for all your effort I appreciate all your input on your videos for us love your content ! 🫶🫶
Thank you 😍🙏🏼
Absolutely love ur workout 🤩💪🏻✌🏻thank u
Thank you 🥹🙏🏼💪🏼
Tq miss kay2 i finished done your workout today. I am proud with you 🎉🎉🎉❤❤❤
🙏🏼✨😍
Great workout. Love on feet, with one dumbbell. It was hard, but I endured to the end. Thank you very mach!
Thanks 🙏🏼
Ich habe mich einfach so über das neue Lower Body Workout gefreut und meine Vorfreude wurde durch dieses mega gute Workout belohnt 🔥😍 Absolut tolle Übungen, es hat wieder super gebrannt, aber das Gefühl danach ist einfach immer wieder unbeschreiblich 😍 Für mich bietest du einfach auch die besten Videos für Beine/Po.
Ein großes Danke an deine Arbeit und Mühe. Ich ziehe wirklich den Hut vor deiner täglichen Leistung. Für mich bist du einfach immer noch eine unglaublich große Inspiration, die mich so viel weiter gebracht und stark gemacht hat ❤ Bin einfach so stolz auf mich!
Du kannst auch stolz auf dich sein! 😍 Vielen Lieben Dank, mach weiter so! 🤍✨
My legs feeling the difference! Thank you Kathrin 🤩💥💪
You go! Thank you 🙏🏼😌
Amazing workout ❤
Thank you so much ✨🙏🏼
brutal but I had fun and I sweated a lot!!!!😰😰😰😰 Thank you Kay!!!🙏🏼💪🏻 every day stronger!!!❤
Great job! Thank you! ✨🙌🏻
Thank you so much for this Kay. ❤🎉 I loved the intensity and it was really effective. I'm sharing right now 😊😊😊😊
Thank you 😍
Legs🦵on 🔥!!! Thank you!
Happy to read that! Thanks 🔥🙏🏼
This workout was amazing, thank you!
Thank you 🙌🏼🙏🏼
Hello Kaykay❤❤
I really injoy your Fitness videos 😂😂
Hope you are doing good today Fitness KayKay❤❤
From a big fan of yours DB 🌹🌹
❤ gracias desde Bogotá Colombia
J attendais ça impatiemment ❤
Let’s go! 🙏🏼☺️